How should I warm up before working out? Do you need to warm up before working out?

Jump rope. This action opens up the muscles of the whole body. This movement is a full-body exercise, and I believe everyone has done it as children.

Jumping rope allows you to quickly increase your heart rate while fully activating your body. Pay attention to your breathing and rhythm when exercising, and keep the rhythm so that you can jump more and focus more at the same time.

Upper limb part: strength loop, arm loop, arm extension, lower arm extension. Body Parts:

Waist wrap and left and right swing, stride shoulder press and up and down stretch and cross extension, leg forward bend. Lower limb parts: knee loops, ankle loops, high-pressure legs, lunges, mat exercises:

Sit on the mat with the soles of your feet pressed forward, leg forward, and leg sideways. Stand up, split your legs and turn your body, and stretch your abdomen and back.

After we have done the stretching activity, we can do the following normal squat to move the muscles of our hips for the rest of the training. Proper sit-ups can also help us relax our muscles, and it is also a good preparation for exercise, "waking up" our sleeping abdomen in advance, so that it can better "serve" our next training program.

The main thing about stretching is that we can stretch and stretch to contract our muscle groups and increase the flexibility of our body, which is necessary for our subsequent training. This is not only a preparatory activity before fitness, but also a stretch can be done at any time in our daily life, which can stretch our muscles and ligaments, which is most conducive to the health of our bones, increases our flexibility, and relieves the pressure brought to us by life and work.

It is best to set aside 5 to 10 minutes for this preparatory exercise, the advantage of warm-up exercise is to help the body quickly get into the state of exercise, so that the body does not get injured due to the exercise discomfort. Prepares the body for better performance. Anaerobic exercise is the highlight of exercise and the protagonist of our fitness.

We get muscle mass through anaerobic exercise. In addition, we also have to do 20 minutes of aerobic exercise, using aerobic exercise to help the body and adjust the state of the body. Finally, there is a stretching exercise, stretching your body and tidying up your state.

Do some stretching, chest expansion, horizontal adduction and other movements to fully warm up the shoulder joint. During the warm-up, your joint capsule will secrete synovial fluid, lubricate your joints, and reduce the stickiness of the joints.

Plank climbing, this action opens the legs. It's not very realistic to want to run in the gym, you can only use a small treadmill. But treadmills often feel constrained, and some even fantasize about being guinea pigs in the lab.

And plank mountain running, you can run with confidence. Even if you are tired, you can stop in time and let yourself exercise safely. This movement can quickly increase your heartbeat, and at the same time, it also has a good improvement in leg endurance.

First practice the warm-up movement, gradually increase the temperature of the body, you can jog on the treadmill, then practice fascial release, use the foam roller to roll, loosen the fascia on the surface of the muscle, and finally practice the stabilizer muscle activation action to ensure the stability of the output of strength.

Russian turn, this action opens the abdomen and back. At the same time, it is also a common exercise to exercise the external oblique muscle. Many people know about crunches, but rarely exercise abs other than the rectus abdominis, this action can make up for that defect, and at the same time, long-term exercise can also help you have a beautiful vest line and mermaid line.

1. Warm-up exercises.

You should warm up for 10 to 15 minutes before each exercise starts. It consists of two parts: one is low-intensity aerobic exercise, such as slow walking, which aims to raise body temperature and prepare the body, especially the cardiovascular system, for exercise.

2. Pay attention to warm up in advance.

Muscle strains of ligaments can be prevented by warming up before exercise. Moving from stillness to movement requires an adaptation process, and warm-up training can get the body moving.

4.Exercise on a schedule.

There should be a training plan. Judging by the content of daily training. For which part, arrange the corresponding exercise prescription, and arrange the training one by one.

3. Be relaxed.

At the beginning of exercise, it is generally necessary to adjust your breathing and not be nervous. Don't do strenuous exercise, which will not only hinder your movement, but also harm your health. Do this for 2 to 5 hours with breaks in between.

Try to arrange each exercise at the same time, so that you can develop good exercise habits and help internal organs form conditioned reflexes. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.

4. Prepare accordingly before exercising.

For example, doing exercises, high leg raises, skipping rope, etc. This stretches your bones and muscles. Don't drink plenty of water before exercising, and exercise on an empty stomach.

It's important to note that while fitness is important, it's important to pay attention to your diet and rest. Fitness is not only a simple process of consumption, but also a process of replenishment. For the general fitness population, the goal is to strengthen the body, which can be supplemented by a daily balanced diet.

Don't rely too much on protein powder and other muscle-building products, you can choose nutritional supplements according to your needs, only scientific and reasonable fitness, can ensure good health and achieve the effect of booking.

Sports warm-up is an important part of any sports training, and the importance of warming up is that it can avoid sports injuries. Reduces the risk factor of injury. An effective warm-up involves many important elements that work together to minimize the risk of injury during sports.

The primary role of a warm-up is to prepare the body and mind for hard training. Helps the body increase the body's core temperature, muscle temperature, and the increase in muscle temperature can make the muscles more relaxed and flexible.

Before exercise, the muscles of the human body are relatively relaxed, the ligaments are relatively stiff, the coordination of the central nervous system is low, and the functions of various organs of the body are in the "low tide period". Therefore, it is necessary to give the various organs of the body a transition in advance through warm-up, otherwise, the sudden movement will make the human body unable to adapt to the function for a while and be injured.